Contact: Jennifer Gann

Email: JGann@forsyth.k12.ga.us
Phone: (678) 965-5010 x 381134

• Eligibility: Open to 6th, 7th, and 8th-grade students interested in 2-mile trail races.
• Physical: All participants must have a current physical on file through Dragonfly before any practice or training with the group.  Click HERE for instructions on how to upload physical forms.
• Practices:
  • Running distances will range from 1 to 3 miles each practice.
  • Athletes are encouraged to run 1-2 days independently for 20-30 minutes.
  • Regular season practices will be Mondays, Tuesdays, and Thursdays from 4:30-6:00 PM, starting the first full week of school.
  • No practice on holidays or Fall Break.
• Meets:
  • Most Cross Country meets will be on Saturday mornings for the competition team.
  • There will be day trip distances for some of the meets. Carpooling with other families is recommended.
  • The final meet schedule will be posted closer to the start of the season.
• Communication: Families must send contact information to Coach Gann if you are new to the team, so that your family can be added into our Talking Points roster and Cross Country Canvas Course.
• Pick-up: After practices pick up will be behind the school in the bus lanes at 6:00 PM (unless otherwise noted).
• Attire: Athletes need running clothes and running shoes for practices and can change in the locker rooms right after school.
• Fees:
  • $100 fee for competition team members which covers meet registrations for the team, snacks/drinks, team shirt, and end-of-season party expenses.
  • $50 fee for club members who want to run with the group for exercise which includes a Cross Country t-shirt   and end-of-season party treats.
• Payment: Families will pay fees through the School Pay app and enter the shirt size for the athlete.
• Parent Meeting: As we get closer the the school year, a parent meeting will be announced.  Athletes will meet parents there after practice.
• Uniforms (Competition Team only): Athletes need to purchase solid black shorts, running shoes, and a white shirt/tank top to wear under the green and gold team jerseys.
• Spirit Wear: One cross country t-shirt is included in fees for all members; additional spirit wear can be purchased online.  This fall, families may visit the Georgia Promotions Team spirit wear website to order. (Details to follow.)

For further questions, contact Coach Gann at jgann@forsyth.k12.ga.us 

Please keep this information sheet handy during the season!  There is a lot more information to be shared to get ready for our 2026 season.  All major announcements will be made through our “Talking Points” class PGMS XC and the Cross Country Canvas Course.  All families will be added to the communication group once a roster is created.

 

Training Tips:

• Build Endurance: Focus on easy runs to increase mileage throughout most of the summer. Look for announcements of upcoming events and practices in the Cross Country Canvas Course
• Weather Wise: Dress appropriately and consider early morning or evening runs to avoid heat.
• Hydrate: Stay well-hydrated.
• Compete: Look for local 5K or 10K races.
• Rest: Take at least one day off per week.
• Warm-up & Stretch: Prepare your body before and after runs.
• Listen to Your Body: Adjust your training based on how you feel (e.g., softer surfaces for shin issues, speed work if feeling good).
• Log Your Training: Track mileage, pace, and how you feel in a running journal.

Creative Run Ideas:

• Listen and count different sounds.
• Explore new trails or routes.
• Incorporate skipping, hopping, or jumping when you are on a run.
• Run with your favorite music at a low-volume (be aware of your surroundings).
• Create a scavenger hunt list of things to search for during a run.
• Plan for a post-run smoothie (protein and recovery).
• Drink chocolate milk for recovery.
• Cross-train (bike, hike, walk, swim, play).
• Include interval training (speed bursts and jogging).
• Practice daily stretches for flexibility.
• Do balance activities for ankle and core strength.

Basic Workout Plan

Building Base 

3-4 runs of 3-5 miles per week 

1 run of longer distance at slower pace 

1 run of accelerated pace 

At least one day rest

Every day – stretch and abs

Maintaining flexibility and core strength will increase speed and prevent injury.

Ramping up 

3-4 runs of 4-6 miles per week 

1 long run per week 

1 day cross training (swimming, tennis, basketball, biking) 

1 fartlek run (vary pace, accelerated pace, track work, or race day) 

One day rest 

Every day – stretch and abs

Maintaining flexibility and core strength will increase speed and prevent injury. 

Tentative 2026 Schedule

8/22	Georgia Highlands XC Invitational
8/29	North Georgia Championships
9/12	2026 Fleet Feet Warpath invitational
9/19	Rangers XC Invitational (Frogtown)
TBD	Forsyth County Middle School Championships
10/10	The Peach State Championships